Recipes for STUDENT NUTRITION PROGRAMS. RECIPES for Student Nutrition Programs 1

Size: px
Start display at page:

Download "Recipes for STUDENT NUTRITION PROGRAMS. RECIPES for Student Nutrition Programs 1"

Transcription

1 Recipes for STUDENT NUTRITION PROGRAMS RECIPES for Student Programs 1

2 A collection of recipes, sample meal plans and checklists to help you choose your own recipes for your student nutrition program. Written by Registered Dietitians in Public Health. Created by: Kelly Ferguson RD (Oxford County Public Health); Julia Huber, Dietetic Intern (Haldimand-Norfolk Health Unit); Rachel Morgan RD (York Region Public Health); Michelle Saraiva RD (Haldimand-Norfolk Health Unit) Designed by: Haldimand-Norfolk Health Unit s Communication Services For an electronic version, search Recipes for Student Programs at

3 Table of Contents Introduction Recipe checklist Menu planning checklist... 7 Two week sample student nutrition program menus Breakfast program... 8 Morning meal program... 8 Snack program Bran pancakes Apple cinnamon pancake topping Berry banana parfait Simple banana bran muffin Fruit muffins Pumpkin spiced and cheese scones Carrot and oat breakfast cookies Raspberry vanilla overnight oats White corn berry breakfast blend Egg and cheese wrap Apple and cheese wrap Broccoli and cheddar mini quiches Big batch veggie bean soup Carrot and apple salad Lentil salad Tuna macaroni salad Tuna salad pita pockets Bean and cheese quesadillas Mini English muffin pizza Creamy black bean dip Yogurt tzatziki dip Whole grain pita crisps Bannock Kathy s easy hummus Mix and match smoothie Trail mix n match... 35

4 4 RECIPES for Student Programs

5 Introduction Healthy eating helps children learn, play, grow and develop. Proper nutrition can help children get the most out of their school day. Student nutrition programs (SNP) contribute to student learning and health. SNP can support a healthy diet, improve cognitive functioning, improve classroom behaviour and increase school attendance. By participating in SNP, students have the opportunity to learn about food preparation and healthy eating habits 1. Choosing recipes that meet the Ministry of Children and Youth Services Student Program Guidelines (MCYS SNP Guidelines) is sometimes challenging. This booklet has been designed to assist you in planning your program s menu by providing you with checklists, sample meal and snack program menus and a selection of recipes that fit within the nutrition guidelines. See the complete MCYS SNP Guidelines: For access to Canada s Food Guide, visit All of the recipes in this booklet might not work in your program. The recipes have been selected with a variety of cooking equipment and volunteer resources in mind, so that you can find some that will work in your program. We encourage you to try the recipes and find your favourites. With each recipe, you will also find tips to help you plan a complete meal or snack according to the MCYS SNP Guidelines. 1 Nourishing Young Minds. Toronto Public Health RECIPES for Student Programs 5

6 Recipe checklist A healthy recipe can be a great addition to a SNP. The recipes provided in this booklet have been carefully chosen and reviewed by Registered Dietitians in public health. Use this checklist to select your own recipes that meet the MCYS SNP Guidelines and the needs of your program. Things to consider when selecting a recipe: 1. All main ingredients in the recipe meet the criteria for Foods to Serve in the MCYS SNP Guidelines. If your recipe is a baked good, see #3. 2. The recipe does not contain food items from the Foods Not to Serve list identified in the MCYS SNP Guidelines. 3. If the recipe is for a baked good, ensure that it includes at least two of the following: Contains more than half of the flour as whole wheat/whole grain Contains bran, oats or ground flax Contains grated vegetable (e.g., carrot, zucchini), or unsweetened fruit (e.g., mashed banana, unsweetened applesauce, drained canned pineapple) Contains 8 grams or less of sugar per 30 gram serving (if Facts table and weight is available) Portion sizes for baked goods should be as follows: cookie is not more than 6 cm (about 2.5 inches) in diameter; loaf slice is not more than 2 cm (about ¾ inch) thick; muffin is the size of a tennis ball or smaller. 4. The recipe does not have products containing peanuts and other nuts if in an elementary school. 5. The recipe uses kitchen equipment that is available to your SNP e.g. bowls, griddle, blender. 6. The recipe uses ingredients that are affordable. 7. The recipe requires basic food preparation and cooking skills that are familiar to SNP volunteers. 8. The preparation and cooking time is reasonable for SNP volunteers. 9. The recipe is adaptable and substitutions can be made if needed. 10. The recipe is easy to serve for your program. 11. If applicable, students are able to assist with the recipe preparation. 6 RECIPES for Student Programs

7 Menu planning checklist Menu planning for a SNP doesn t have to be difficult. Menus that work the best are simple and nutritious. A one to two week menu cycle will provide enough variety for students. Use this checklist to ensure your menu meets the MCYS SNP Guidelines. Things to consider when planning a menu: 1. All foods that are offered meet the criteria for Foods to Serve in the MCYS SNP Guidelines for vegetables and fruit. 2. All foods that are offered meet the criteria for Foods to Serve in the MCYS SNP Guidelines for grain products. 3. All foods that are offered meet the criteria for Foods to Serve in the MCYS SNP Guidelines for milk and alternatives. 4. All foods that are offered meet the criteria for Foods to Serve in the MCYS SNP Guidelines for meat and alternatives. 5. A snack contains at least one serving from a minimum of two food groups in Canada s Food Guide. One serving is from the vegetables and fruit food group. 6. A breakfast or morning meal contains at least one serving from a minimum of three food groups in Canada s Food Guide. One serving is from the vegetables and fruit food group and another serving is from the milk and alternatives food group. 7. Food items from the Foods Not to Serve list identified in the MCYS SNP Guidelines are not included in the menu. 8. Only small amounts of condiments are offered (if applicable) per meal or snack. 9. Tap water is always available to students. RECIPES for Student Programs 7

8 Two week sample student nutrition program menus Items with an asterisks (*) have recipes included in this booklet. Breakfast program A breakfast contains at least one serving from a minimum of three food groups in Canada s Food Guide. One serving is from the vegetables and fruit food group and another serving is from the milk and alternatives food group. Day Week 1 Week 2 Monday Tuesday Wednesday Thursday Friday Baby carrots, bean and cheese quesadillas* Apple, bran flake pancake* and plain milk Raspberry vanilla overnight oats* Frozen mixed berries, cottage cheese and whole grain cereal Red delicious apple, egg and cheese wrap* Green grapes, whole wheat English muffin mini pizza* Tuna salad pita pockets* and baby carrots Apple and cheese wrap* Grilled cheese sandwich, mini cucumbers Berry pizza (cottage cheese spread on whole wheat melba toast and topped with berries) Morning meal program A morning meal contains at least one serving from a minimum of three food groups in Canada s Food Guide. One serving is from the vegetables and fruit food group and another serving is from the milk and alternatives food group. Day Week 1 Week 2 Monday Tuesday Wednesday Thursday Friday Golden delicious apple, simple banana bran muffin* and vanilla yogurt Red grapes, whole wheat bagel with marble cheese Sliced cucumber and carrots, mini whole grain pitas, hummus* Tuna-macaroni salad*, clementine orange and fruitflavoured yogurt Grape tomatoes, whole wheat English muffin with soft margarine and plain milk Assorted vegetable sticks, whole wheat pita crisps* and tzatziki dip* Broccoli and cheddar mini quiches* and a banana Pear, whole grain cereal mix* and fruit flavoured yogurt Veggie bean soup* and whole grain crackers Smoothie* and whole wheat bagel with cream cheese 8 RECIPES for Student Programs

9 Snack program A snack contains at least one serving from a minimum of two food groups in Canada s Food Guide. One serving is from the vegetables and fruit food group. The items in these menus require little preparation and would work well in a bin style snack program. Day Week 1 Week 2 Monday Tuesday Wednesday Thursday Friday Clementine orange with dry whole grain cereal mix* Canned fruit (drained) and whole wheat bagel with cream cheese Green grapes and stringable cheese Banana and fruit flavoured yogurt Mini cucumbers and whole wheat melba toasts Unsweetened applesauce with whole grain cereal Granny smith apple and mozzarella cheese slices Smoothie* and whole grain crackers Pear with whole wheat English muffin and strawberry jam Sliced red and green pepper with stringable cheese RECIPES for Student Programs 9

10 Bran pancakes Non-stick cooking spray 1 egg 425 ml (1 ¾ cup) 2%, 1% or skim milk 375 ml (1 ½ cups) whole wheat flour 125 ml (½ cup) bran flake cereal 30 ml (2 tbsp) white sugar 2 ml (½ tsp) salt 2 ml (½ tsp) baking powder 2 ml (½ tsp) cinnamon 1. Spray griddle with non-stick cooking spray and heat to medium-high. 2. In a large bowl, mix together bran flake cereal and milk. Let stand until bran flakes are soft (approximately 2-3 minutes). 3. Add egg and mix. 4. In a large bowl, combine flour, sugar, salt, baking powder and cinnamon. Mix dry and wet ingredients together. 5. Using a ladle, add batter to hot griddle in small circles. 6. Cook until undersides are lightly browned, then flip and cook other side. 7. Optional: top pancakes with Apple cinnamon pancake topping (see Apple cinnamon pancake topping recipe). Preparation time: 10 minutes Cooking time: 15 minutes Makes: 10 servings Chef s Tip Try adding fruit such as blueberries or mashed banana into pancake mix before cooking to add flavour and nutrients. To make this recipe a complete meal, top pancakes with apple cinnamon pancake topping (see recipe), or with plain fruit like bananas or raspberries. Add milk and alternative like plain milk or yogurt. 10 RECIPES for Student Programs

11 Apple cinnamon pancake topping 250 ml (1 cup) chopped apples, any variety 250 ml (1 cup) unsweetened, apple sauce 10 ml (2 tsp) cinnamon 1. Combine all ingredients into a pot and place on medium heat. 2. Bring mixture to a boil, stirring occasionally. Let apples cook for approximately 2-3 minutes or until mixture is completely heated. 3. Turn off burner. Let cool before serving. 4. Topping can be stored in the refrigerator. Preparation time: 5 minutes Cooking time: 7-10 minutes Makes: 4 servings To make this recipe a complete meal, top Bran flake pancakes (see recipe) with mixture and serve with plain or skim milk. RECIPES for Student Programs 11

12 Berry banana parfait 500 ml (2 cups) fresh or frozen berries (any variety) 2 ripe bananas 750 ml (3 cups) low-fat vanilla yogurt 500 ml (2 cups) whole grain cereal, crushed 1. In a medium bowl, crush cereal using the flat part of a spoon. 2. Wash berries and dry with paper towel. Place berries in a separate bowl. 3. Peel and slice bananas. Place sliced bananas in a bowl. 4. Students can make their own parfait using the ingredients. Alternatively, scoop out servings into smaller bowls for single-servings. Preparation time: 15 minutes Makes: 4 servings Chef s Tip Substitute other fruit such as kiwi, dates or canned pineapple tidbits into this recipe for a variety of flavours and textures. This recipe contains foods from three food groups from Canada s Food Guide, so it can be served as a complete meal for you program. 12 RECIPES for Student Programs

13 Simple banana bran muffin Non-stick cooking spray 2 ripe bananas 1 egg 250 ml (1 cup) bran flake cereal 125 ml (½ cup) vegetable oil 150 ml (⅔ cup) plain milk 375 ml (1 ½ cup) whole wheat flour 60 ml (¼ cup) white sugar 12 ml (2 ½ tsp) baking powder 2 ml (½ tsp) salt 1. Preheat oven to 375 F (190 C). Spray muffin tins with non-stick cooking spray or insert paper muffin cups. 2. Mash bananas in a large bowl. Add bran flake cereal and milk, stir to combine. Let stand for 2 minutes or until cereal is soft. 3. Add egg and vegetable oil and mix well. Set aside. 4. In a medium bowl, mix flour, sugar, baking powder and salt. 5. Add flour (dry) mixture to egg and banana (wet) mixture. Mix until moistened but be careful not to over mix. 6. Spoon muffin mixture into 12 muffins. Bake in oven for 25 to 30 minutes or until golden brown. Preparation time: 15 minutes Cooking time: minutes Makes: 12 muffins Sugar per muffin: 7.7 grams Chef s Tip To test if your muffins are cooked, insert a clean knife into one or two baked muffins. The muffins are done when the knife comes out clean. Make these muffins ahead of time and freeze them. To make this recipe a complete meal, offer it with a vegetable or fruit like an apple or carrot sticks and milk or alternative like a stringable cheese or yogurt. RECIPES for Student Programs 13

14 Fruit muffins 500 ml (2 cups) quick oats 500 ml (2 cups) whole wheat flour 250 ml (1 cup) oat bran 125 ml (1/2 cup) ground flax 250 ml (1 cup) sugar 250 ml (1 cup) unsweetened shredded coconut 10 ml (2 tsp) baking powder 10 ml (2 tsp) cinnamon 5 ml (1 tsp) baking soda 5 ml (1 tsp) salt 500 ml (2 cups) frozen blueberries or diced drained peaches 375 ml (1 ½ cups) plain yogurt 250 ml (1 cup) melted non-hydrogenated margarine 2 large eggs 10 ml (2 tsp) vanilla 250 ml (1 cup) milk 1. Preheat oven to 375 ºF (190 ºC). Spray muffin tins with non-stick cooking spray 2. Mix dry ingredients in a large bowl. Add the fruit and coat with the dry ingredients. 3. Mix the wet ingredients together in a separate bowl. 4. Add the wet ingredients to the dry, and mix just enough to combine. 5. Fill muffin tins half full with batter and bake minutes or until firm. Preparation time: 15 minutes Cooking time: minutes Makes: 36 small muffins Sugar content per serving: 8 grams Adapted from: and Recipes for Quantity Cooking: Nourishing Young Minds and Bodies. Fruit Muffins. Page 82. Chef s Tip You can make these ahead of time and refrigerate or freeze them. Serve these muffins with a fruit (i.e. banana) and plain milk for a complete breakfast or morning meal. 14 RECIPES for Student Programs

15 Pumpkin spiced and cheese scones 310 ml (1 1/4 cups) bran flakes 310 ml (1 1/4 cups) whole wheat flour 60 ml (1/4 cup) sugar 15 ml (1 tbsp) baking powder 5 ml (1 tsp) ground cinnamon 2 ml (1/2 tsp) ground ginger 2 ml (1/2 tsp) ground nutmeg 125 ml (1/2 cup) pumpkin purée 180 ml (3/4 cup) cottage cheese 60 ml (1/4 cup) milk 30 ml (2 tbsp) melted margarine 1. Preheat oven to 375 ºF (190 ºC). 2. Mix dry ingredients in a large bowl. Mix pumpkin purée, cottage cheese, milk and margarine in a separate bowl. Pour wet ingredients into centre of dry ingredients. Stir with a fork until combined. 3. Shape dough into 2 discs and place on a baking sheet covered with parchment paper. Cut each disc into 8 equal wedges. 4. Bake in the oven for minutes or until scones are golden and an inserted toothpick comes out clean. Preparation time: 15 minutes Cooking time: minutes Makes: 16 mini scones Sugar content per serving: 4.3 grams Adapted from: Dairy Goodness ( Cottage Scones with Spiced Pumpkin recipe by Dairy Farmers of Canada. Chef s Tip You can substitute the cottage cheese for other cheeses such as cheddar or mozzarella. Serve these scones with a glass of milk and some fruit for a complete breakfast or morning meal. RECIPES for Student Programs 15

16 Carrot and oat breakfast cookies 250 ml (1 cup) whole wheat flour 175 ml (¾ cup) quick-cooking rolled oats 125 ml (½ cup) ground flax seed 5 ml (1 tsp) ground cinnamon 2 ml (½ tsp) baking soda 1 large egg 175 ml (¾ cup) lightly packed brown sugar 125 ml (½ cup) soft, non-hydrogenated margarine 5 ml (1 tsp) vanilla 375 ml (1 ½ cup) grated carrots 1. Preheat oven to 350 F (180 C). Lightly spray baking sheets with nonstick cooking spray or use parchment paper. 2. In a medium bowl, combine dry ingredients: flour, oats, flax seed, cinnamon and baking soda. 3. In a large bowl, using an electric mixer, beat wet ingredients until smooth: egg, brown sugar, margarine and vanilla. 4. Mix in dry ingredients into wet ingredients. Stir in carrots. 5. Using a tablespoon, drop dough about 2 inches (5 cm) apart, onto baking sheets. 6. Bake for minutes or until lightly browned. Preparation time: 15 minutes Cooking time: minutes Makes: 24 cookies Sugar content per serving: 7 grams Adapted from: Bake it Up, Charlie and Emma s Favourite Carrot Cookies, by the Resource Centre (2010). Chef s Tip Try adding raisins for extra flavour and texture. Pair these cookies with a fruit and milk smoothie for a meal or breakfast or with a piece of fruit for a snack. 16 RECIPES for Student Programs

17 Raspberry vanilla overnight oats 500 ml (2 cups) uncooked rolled oats (not instant) 250 ml (1 cup) plain milk 250 ml (1 cup) yogurt (plain) 5 ml (1 tsp) vanilla extract 45 ml (3 tbsp) raspberry jam 500 ml (2 cups) fresh or frozen raspberries 1. In a sealable container mix oats, milk, yogurt, vanilla and raspberry jam until well combined. 2. Add raspberries in and mix gently. 3. Cover and refrigerate overnight. Eat chilled. Preparation time: 10 minutes plus 8 hours (minimum) to chill Makes: 18, 1/3 cup servings This recipe can be easily changed to include any type of fruit (mixed berry, peach, strawberry, banana, apple). RECIPES for Student Programs 17

18 White corn berry breakfast blend 325 ml (1 1/3 cups) lyed white corn 325 ml (1 1/3 cups) frozen berries 2 apples, diced 60 ml (4 tbsp) maple syrup 250 ml (1 cup) seed medley (e.g., sunflower, pumpkin seeds, raisins) 1. Combine all ingredients (except seed medley) in a sauce pan. 2. Heat over medium heat until simmering (about 5 minutes). Stir often to prevent sticking. 3. Serve warm, topped with seed medley. Preparation time: 10 minutes Cooking time: 10 minutes Makes: 8 servings Adapted from: Healthy Roots Recipe Book, Chef s Tip Breakfast Blend can be made in crockpot to save time. Pair with a glass of milk for a complete breakfast or morning meal. 18 RECIPES for Student Programs

19 Egg and cheese wrap 1, six-inch whole wheat tortilla 1 egg 60 ml (¼ cup), cheddar cheese 2 ml (½ tsp) soft margarine 1. Heat non-stick pan or add soft margarine to griddle over medium heat. 2. Beat egg with a fork or whisk in a bowl. 3. While pan is heating, grate cheese. 4. Add egg to heated griddle or non-stick pan. Stir egg in pan until cooked, approximately 2-3 minutes. Check the internal cooking temperature of the egg. Eggs are cooked when the internal temperature reaches 74 C (165 F). 5. Remove egg from griddle and place in the middle of whole wheat tortilla. Add grated cheese and fold tortilla over egg and cheese. Preparation time: 10 minutes Cooking time: 5-10 minutes Makes: 1 serving To make this recipe a complete meal, offer it with vegetables or fruit like broccoli florets or an orange. RECIPES for Student Programs 19

20 Apple and cheese wrap 2 large apples (any variety) 4, six-inch whole wheat tortillas 250 ml (1 cup) cheddar cheese 10 ml (2 tsp) light cream cheese 1. Wash apples. Slice apples, julienne style with the skin on. 2. Grate cheddar cheese. 3. Spread cream cheese on tortilla. 4. Add sliced apple and grated cheese to tortilla. 5. Fold sides of tortilla over fillings and serve. Preparation time: 10 minutes Makes: 4 servings Chef s Tip Experiment with different varieties of apples depending on seasonality. Try red delicious, granny smith or golden delicious apples! 20 RECIPES for Student Programs

21 Broccoli and cheddar mini quiches 1.5 L (6 cups) broccoli florets, chopped 1.25 L (5 cups) 2%, 1% or skim milk 10 large eggs 750 ml (3 cups) cheddar cheese 5 ml (1 tsp) black pepper 1. Turn on oven to 350 F (190 C). Grease 24 muffin cups and set aside. Grate cheddar cheese. 2. While oven heats, cook chopped broccoli by steaming. Pour 1 inch of water into a large saucepan and put a steamer basket in. Place broccoli in steamer basket, cover pot, turn heat to high and let cook until broccoli is just tender, 5-6 minutes. 3. In a medium bowl, whisk together milk and eggs. Stir in cheese and pepper. Add cooked broccoli. 4. Ladle egg mixture into prepared muffin cups. Bake until cooked, approximately 20 minutes. Check the internal cooking temperature of the egg. Eggs are cooked when the internal temperature reaches 74 C (165 F). Preparation time: 20 minutes Cooking time: 20 minutes Makes: 24 quiches Chef s Tip You can make these ahead of time and refrigerate or freeze them. Serve these mini quiches with a clementine orange or a banana for a nutritious meal. RECIPES for Student Programs 21

22 Big batch veggie bean soup 14, 900 ml boxes of low sodium vegetable or chicken broth 2, 750 g bags (6 cups) of mixed frozen vegetables 2 cans (19 oz/540 ml size) black beans, drained and rinsed 2 cans (19 oz/540 ml size) low sodium, diced tomatoes 2 boxes (approximately 375g each) of whole grain macaroni 1. Turn stove to medium-high heat. Put broth, vegetables, beans and diced tomatoes in a large pot and bring to a boil. 2. Turn down heat and let soup simmer for ten minutes. Add macaroni. 3. Cook soup until macaroni is cooked, approximately 15 minutes. Preparation time: 15 minutes Cooking time: minutes Makes: 80, 3/4 cup portions Chef s Tip This soup can be made in advanced and frozen. Add plain milk for a meal. Since the soup contains two food groups it can be served as is for a snack program. 22 RECIPES for Student Programs

23 Carrot and apple salad 3 carrots ½ granny smith apple 60 ml (¼ cup) frozen peas 15 ml (1 tbsp) lemon juice 5-10 ml (1-2 tsp) white sugar 15 ml (1 tbsp) vegetable oil 30 ml (2 tbsp) chopped parsley 1 ml (¼ tsp) salt 1. Wash apple and carrots. Grate carrots with grater. Slice granny smith apple into small pieces, leaving the skin on. 2. In a large bowl, mix together lemon juice, sugar, vegetable oil and salt. 3. Add carrots, fresh parsley, apples and frozen peas, toss well. 4. Serve immediately, or cover and refrigerate. The salad can be prepared the night before serving. Preparation time: 15 minutes Makes: 4 servings Chef s Tip The granny smith apple can be substituted for sliced cucumber or green pepper, or another vegetable that you have on hand. Serve this salad with a whole wheat pita and cheese to make this recipe a complete meal. RECIPES for Student Programs 23

24 Lentil salad 1 can (19 oz/540 ml) lentils, drained and rinsed 1 can (19 oz/540 ml) black beans, drained and rinsed 2 green bell peppers 125 ml (½ cup) chopped red onion (optional) 250 ml (1 cup) mild salsa 125 ml (1/2 cup) Catalina dressing 1. Dice green bell peppers into ½ inch pieces, add to large bowl. 2. Add remaining ingredients to bowl. 3. Mix ingredients together. Cover and refrigerate overnight. Preparation time: 20 minutes Makes: Approx. 6 cups Serve this tasty salad with plain milk to make a complete meal for your SNP. As the salad contains two food groups it can be served as is for a snack program. 24 RECIPES for Student Programs

25 Tuna macaroni salad 1/2 of a 375g box whole grain macaroni pasta 60 ml (1/4 cup) light mayonnaise 7 ml (½ tbsp) lemon juice 2, 170g cans tuna packed in water, drained 375 ml (1 ½ cups) cherry tomatoes ½ an English cucumber Salt and pepper to taste 1. Cook pasta according to directions. 2. While pasta cooks, mix lemon juice, mayonnaise and tuna in a large bowl. 3. Slice cherry tomatoes into quarters and dice the cucumber. 4. Drain pasta and let cool. 5. Add cooked pasta, cherry tomatoes and cucumber to large bowl. Toss to coat. Preparation time: 20 minutes Cooking time: 10 minutes Makes: 8 cups (16, ½ cup servings) Chef s Tip Add other vegetables such as green peas or chopped celery to this recipe to add colour and nutrients. To serve this salad as a meal, add a clementine orange and cubes of cheese. RECIPES for Student Programs 25

26 Tuna salad pita pockets 1 can (170 g) light tuna packed in water, drained 30 ml (2 tbsp) light mayonnaise 15 ml (1 tbsp) lemon juice 125 ml (½ cup) romaine lettuce 125 ml (½ cup) cheddar cheese 2 whole wheat pitas, with pockets Black pepper to taste 1. In a small bowl, mix tuna, mayonnaise, lemon juice and pepper. 2. Grate cheese and chop lettuce. 3. Cut the two whole wheat pitas in half. Stuff the pitas with lettuce, cheese and tuna mixture. Preparation time: 10 minutes Makes: 2 servings Chef s Tip Pita pockets can be easily turned into wraps or sandwiches using whole grain tortillas or whole grain bread. This easy recipe can be served with baby carrots for a delicious and complete meal. 26 RECIPES for Student Programs

27 Bean and cheese quesadillas 4 cans (19oz/540 ml size) kidney or black beans, rinsed and drained 1.25 L (5 cups) cheese, grated 15 ml (1 tbsp) chili powder 500 ml (2 cups) salsa 25, 10-inch whole wheat tortilla shells 750 ml (3 cups) red or green peppers, chopped 750 ml (3 cups) tomatoes, chopped 750 ml (3 cups) green onions, sliced 1. Preheat oven to 350 F (190 C) 2. In a medium bowl, mash beans with potato masher, or mash using a food processor. 3. Fold in grated cheese, chili powder, salsa and vegetables. 4. Divide bean mixture and spread on one half of each tortilla. 5. Fold tortillas in half. Press gently. 6. Place on parchment-lined baking sheets. 7. Bake quesadillas for approximately 5 minutes, then flip them over and continue baking for another 5 minutes per side until cheese is melted. 8. Allow to rest for a couple of minutes before cutting. 9. Cut into wedges with knife or pizza wheel. Alternate method: Grill quesadillas on a stove-top or griddle instead of baking in the oven. Preparation time: 20 minutes Cooking time: 20 minutes Makes: 25 servings Chef s Tip To make this quesadilla a vegetable quesadilla, omit the beans and double up on the vegetables. This recipe contains all 4 food groups! If you decide to make a vegetable quesadilla instead by removing the beans and doubling the vegetables, the recipe still has 3 food groups and meets the SNP criteria for a meal. RECIPES for Student Programs 27

28 Mini English muffin pizza 1 whole wheat English muffin 30 ml (2 tbsp) mild salsa 125 ml (½ cup) cheddar cheese 1. Heat oven or toaster oven to 325 F (163 C) and grate cheese. Cut English muffin into halves. Grate cheese. 2. Place English muffin halves on a non-stick cookie sheet. 3. Add 1 tablespoon of salsa to each half of the English muffin. 4. Add ¼ cup of grated cheese to each half of the English muffin. 5. Heat in oven for 3-5 minutes or until cheese is melted. Preparation time: 10 minutes Cooking time: 3-5 minutes Makes: 2 servings Chef s Tip To cook a large number of mini English muffin pizzas, multiply the ingredients by the number of students and then divide by 2. To make this recipe a part of a complete meal, offer it with vegetables or fruit like broccoli florets or cantaloupe chunks. 28 RECIPES for Student Programs

29 Creamy black bean dip 2 cans (19 oz/540 ml size) black beans, drained and rinsed ml (¼- ½ cup) mild salsa 45 ml (3 tbsp) light cream cheese 1. In a food processor or blender, pulse black beans, light cream cheese and salsa. 2. Remove from blender and place in a large bowl to serve cold. Dip can also be warmed in a pan on the stovetop if desired. Preparation time: 15 minutes Cooking time: 3-5 minutes Makes: ½ cup servings To make this recipe a complete meal, offer it with whole grain pitas, sliced vegetables and yogurt. RECIPES for Student Programs 29

30 Yogurt tzatziki dip 750 ml (3 cups) plain, 1% or 2% yogurt 2 English cucumbers 10 ml (2 tsp) minced garlic 125 ml (½ cup) lemon juice 20 ml (4 tsp) olive oil Salt and pepper to taste 1. Slice cucumber in half and remove seeds. Grate the cucumber and toss it with a pinch of salt. Place it in a strainer and push down on it gently to drain. 2. Let cucumber drain while mixing yogurt, garlic, lemon juice and oil in separate bowl. 3. Pat the cucumbers dry with a paper towel and add them to yogurt mixture. 4. Serve immediately or let sit in fridge overnight to let flavours mix. Preparation time: 20 minutes Makes: 4 cups To make this recipe a part of a meal, offer it with whole grain pita crisps (see recipe) and baby carrots. 30 RECIPES for Student Programs

31 Whole grain pita crisps 6, six-inch whole grain pitas Non-stick cooking spray 1. Cut each pita into 12 triangles. 2. Spray triangles lightly with non-stick cooking spray or brush lightly with 1 to 2 tsp olive oil. Bake at 350 F (180 C) for 10 to 15 minutes or until crisp and golden. 3. Cool and store in an airtight container. Preparation time: 10 minutes Cooking time: minutes Makes: 72 pita crisps Chef s Tip Sprinkle with cinnamon for a sweeter pita crisp. For savoury pita crisps, sprinkle with garlic powder, rosemary or chili powder. To make this recipe part of a meal, serve with vegetable slices and stringable cheese. For a snack program, serve pita crisps with vegetable slices. RECIPES for Student Programs 31

32 Bannock 500 ml (2 cups) all-purpose flour 500 ml (2 cups) whole wheat flour 5 ml (1 tsp) baking powder 5 ml (1 tsp) salt 60 ml (1/4 cup) sunflower oil ml (2 2 ½ cups) milk 1. Preheat oven to 400 ºF (205 ºC). 2. Mix flour, baking powder and salt in a large bowl. 3. Add oil a little at a time to make mixture look like corn meal. 4. Add milk to mixture slowly, only adding enough to make dough stick together. 5. Pat dough out with your hands on a floured surface to the size of large pancakes and about 1 inch in thickness. If making scones, cut into rounds using a jar ring or cookie cutter. 6. Bake for minutes. Preparation time: 10 minutes Cooking time: minutes Makes: 16 servings Chef s Tip Add blueberries or raisins to bannock for a sweeter bread. Serve bannock with a glass of milk and carrot sticks for a complete breakfast or morning meal. 32 RECIPES for Student Programs

33 Kathy s easy hummus 1 can (19 oz/540 ml size) chick peas, drained and rinsed 2 cloves garlic or 5 ml (1 tsp) minced garlic 60 ml (¼ cup) plain, low-fat yogurt 125mL (½ cup) of olive oil Salt and pepper to taste 1. Add all ingredients but the oil to a blender and blend until smooth. 2. Drizzle oil in and gently mix in a medium mixing bowl. Preparation time: 5 minutes Makes: 24 dip size (2 tbsp) servings Chef s Tip You can experiment with different flavours of hummus by adding ingredients such as pumpkin puree for a fall-themed hummus or roasted red peppers for a kick of flavour. Serve hummus with whole grain pita triangle and cut up raw veggies for a snack program. For a meal program serve with veggies, whole grain pita and a glass of milk. RECIPES for Student Programs 33

34 34 RECIPES for Student Programs

35 RECIPES for Student Programs 35

36 Notes: 36 RECIPES for Student Programs

37 Notes: RECIPES for Student Programs 37

38 Notes: 38 RECIPES for Student Programs

39 RECIPES for Student Programs 39

40

Lunch Menu. Summer 2017

Lunch Menu. Summer 2017 Lunch Menu Summer 2017 Girls LEAD 2017 Lunch Program Overview Week One Monday Day 1 Cheese and Veggie Wrap with Hummus Mexican Corn Salad Fruit Salad Tuesday Day 2 Tuna Wraps Tear-It-Up Romaine Salad with

More information

Lunch Program Overview

Lunch Program Overview Week 1 Monday Day 1 Lunch Program Overview Cheese and Veggie Wrap with Hummus and Assorted Veggie Sticks Assorted Veggie Sticks Fruit Salad Tuesday Day 2 Tuna Wraps Tear-it-up Romaine Salad and Simple

More information

Cooking with Hemp Heart Toppers. 10 Delicious and Simple Recipes. manitobaharvest.com

Cooking with Hemp Heart Toppers. 10 Delicious and Simple Recipes. manitobaharvest.com Cooking with Hemp Heart Toppers 10 Delicious and Simple Recipes manitobaharvest.com Cooking With Hemp Heart Toppers is filled with healthy recipes that are easy to make and taste delicious too. From breakfast

More information

2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2

2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2 2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2 Throughout the 2019 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the second one enjoy! MONDAY DAY

More information

Girls LEAD 2017 Lunch Program Overview

Girls LEAD 2017 Lunch Program Overview Girls LEAD 2017 Lunch Program Overview Date Day 1 Monday Week 1 Cheese and Veggie Wrap with Hummus Mexican Corn Salad Fruit Salad Day 2 Tuesday Week 1 Tuna Wraps Tear-It-Up Romaine Salad & Simple Dressing

More information

#MOMLIFE Kid-Friendly Program hannah@fitnessministry.ca Hey Mommas, I know what its like trying to get healthy and get your family on board. I have attached some recipes here for your munchkins and an

More information

Spring Recipes. Peach Strawberry Yogurt Popsicles. Banana Oatmeal Cookies. Ingredients. Directions. Ingredients. Directions

Spring Recipes. Peach Strawberry Yogurt Popsicles. Banana Oatmeal Cookies. Ingredients. Directions. Ingredients. Directions Banana Oatmeal Cookies 1.5 cups oatmeal 2 medium bananas 1/3 cup mini chocolate chips 1. Preheat oven to 350 degrees Fahrenheit. 2. Line a rimmed baking sheet with a silpat mat with cooking spray. 3. Using

More information

Spring Recipes. Hummus Vegetable Snacks. Fruit Salad. Ingredients. Directions. Ingredients. Directions

Spring Recipes. Hummus Vegetable Snacks. Fruit Salad. Ingredients. Directions. Ingredients. Directions Fruit Salad 1 pint strawberries sliced 5 kiwis sliced 5 oranges peeled and diced 2 grapefruit peeled and diced 12 ounces blueberries 1 cup Mint chopped and divided 1/2 cup Orange juice (or juice from 1

More information

A Month of Mondays Recipes for Four Mondays of Meatless Meals

A Month of Mondays Recipes for Four Mondays of Meatless Meals A Month of Mondays Recipes for Four Mondays of Meatless Meals Going meatless doesn t have to be complicated or expensive. The recipes in this Month of Mondays use ingredients that you can find at most

More information

Recipe Appendix Contents

Recipe Appendix Contents Recipe Appendix Contents Lesson 1 Drink Low-Fat Milk and Water Instead of Sweetened Drinks 2 Eat a Rainbow! Eat More Vegetables and Fruits 3 Read it Before You Eat It! The Label 4 Make Half Your Grains

More information

Go Green 5 Day Challenge. Created by Nutrition By Andrialyn

Go Green 5 Day Challenge. Created by Nutrition By Andrialyn Go Green 5 Day Challenge Created by By Andrialyn Go Green 5 Day Challenge 5 days Mon Tue Wed Thu Fri Green Smoothie Muffins Green Egg Scramble Avocado Toast with Cottage Cheese & Tomato Green Smoothie

More information

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly Menu Plan 2 Breakfast Lunch Dinner Snacks for the day Monday Tuesday Wednesday Thursday Friday Saturday Sunday Hot oatmeal Yogurt Almonds or High- fibre Fruit Smoothie 100% whole Healthy Milk or

More information

October 2-8 Meal Plan

October 2-8 Meal Plan October 2-8 Meal Plan Welcome to the WonderMamas Plant-based meal plan! Here is how it works: We Meal Prep on Sunday and begin our eating on Monday! We provide Breakfast, AM Snack, Lunch, PM Snack, Dinner

More information

Vegetarian Summertime Menu Plan

Vegetarian Summertime Menu Plan Vegetarian Summertime Menu Plan Week 2 Grilled Veggie Quesadillas Super Easy Guacamole Bean Burgers with Avocado Cream Garlic Parmesan Fries with Spicy Aioli All-in-One Caprese Pasta Skinny Taco Salad

More information

MAMA RECHARGED MEALS 403. Created by Mama Recharged

MAMA RECHARGED MEALS 403. Created by Mama Recharged MAMA RECHARGED MEALS 403 Created by Mama Recharged MAMA RECHARGED MEALS 403 Mama Recharged This is your full plan for the week. The shopping list includes everything you need for all your meals and snacks.

More information

Curried Pumpkin Lentil Soup serves 2. Fall Parfait serves 1

Curried Pumpkin Lentil Soup serves 2. Fall Parfait serves 1 Meal Mentor Curried Pumpkin Lentil Soup serves 2 1 small onion diced 2 garlic cloves minced 3 cups water (or veg broth) ½ cup dry red lentils uncooked 1 apple diced 1 cup pure pumpkin canned 1 tbsp mild

More information

1. Preheat the oven to 375 degrees F. 2. If using fresh blueberries, wash and drain. Place fresh or frozen blueberries in a 9-inch pie plate.

1. Preheat the oven to 375 degrees F. 2. If using fresh blueberries, wash and drain. Place fresh or frozen blueberries in a 9-inch pie plate. Blueberry Bling 3 cups frozen or fresh blueberries 2 teaspoons soft butter or margarine 1 tablespoon all-purpose flour 1 tablespoon brown sugar 1. Preheat the oven to 375 degrees F. 2. If using fresh blueberries,

More information

7 Days Of Recipe & Meals Inspiration!

7 Days Of Recipe & Meals Inspiration! 7 Days Of Recipe & Meals Inspiration! Mon Tue Wed Thu Fri Sat Sun Breakfast Blueberry Zucchini Breakfast Cookies Grapes & Almonds Mango Oat Smoothie Hard Boiled Eggs Blueberry Zucchini Breakfast Cookies

More information

COOKIES, MUFFINS & BARS. Created by Mama Recharged

COOKIES, MUFFINS & BARS. Created by Mama Recharged COOKIES, MUFFINS & BARS Created by Mama Recharged Double Chocolate Black Bean Cookies 10 ingredients 25 minutes 10 servings 1. Preheat oven to 375. Line a baking sheet with parchment paper. 2. Measure

More information

the Community Diabetes Event cook

the Community Diabetes Event cook the Community Diabetes Event cook book appetizers 1 Baked Egg Rolls 3 Cranberry Salsa 5 Greek 7 Layer Dip 7 Strawberry Salsa 9 White Spinach Queso breakfast 11 Banana Protein Pancakes 13 Spinach & Mushroom

More information

1500 Calorie Meal Plan

1500 Calorie Meal Plan Breakfast Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 Serving Cinnamon Apple Oatmeal (Cook 1/2 cup plain oats with 3/4 cup skim milk and 1/2 cup chopped apple. Top with 2 Tbsp. chopped almonds

More information

Healthy Christmas Holiday Recipe Book

Healthy Christmas Holiday Recipe Book Healthy Christmas Holiday Recipe Book Christmas Breakfast Mini Mushroom and Sausage Quiches 8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces 1 teaspoon extra- virgin

More information

Cityline Weight Loss Challenge Day Meal Plan #1

Cityline Weight Loss Challenge Day Meal Plan #1 Cityline Weight Loss Challenge 2018 7 Day Meal Plan #1 Throughout the 2018 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the first one enjoy! MONDAY DAY 1

More information

Eating for Learning. Tips for Packing a Safe School Lunch

Eating for Learning. Tips for Packing a Safe School Lunch Eating for Learning Studies show that well-nourished children are able to concentrate longer and perform better at school. Children are ready to learn and are more alert when they eat a variety of healthy

More information

My Menu Planner Healthy eating just got easier.

My Menu Planner Healthy eating just got easier. My Menu Planner Healthy eating just got easier. Type 2 Diabetes Recipes Use the recipes in this package with our Type 2 Diabetes 7-day menu plan. Sunday Tandoori Haddock Preparation Time: 5 minutes/ marinating

More information

SU Campus Food Bank Cookbook: A guide to getting the most out of a hamper Compiled by SU Campus Food Bank Volunteers

SU Campus Food Bank Cookbook: A guide to getting the most out of a hamper Compiled by SU Campus Food Bank Volunteers SU Campus Food Bank Cookbook: A guide to getting the most out of a hamper Compiled by SU Campus Food Bank Volunteers 1 Index: Page 4- Pancake Breakfast Cups Page 4- Banana Apple Breakfast Muffins Page

More information

SAVE ROOM FOR SQUASH

SAVE ROOM FOR SQUASH SAVE ROOM FOR SQUASH Presented at Summer Celebration 2015 by The UT Kitchen Divas! Gwen Joyner, Extension Agent- Carroll County Sarah Poole, Extension Agent- Crockett County Tennille Short, Extension Agent-

More information

UTAH STATE FAIR - Cooking With Fall Produce Teresa C. Hunsaker Utah State University Extension Educator

UTAH STATE FAIR - Cooking With Fall Produce Teresa C. Hunsaker Utah State University Extension Educator UTAH STATE FAIR - Cooking With Fall Produce Teresa C. Hunsaker Utah State University Extension Educator CARMELIZED ROASTED VEGETABLES This recipe separates the vegetables into two or three baking dishes

More information

Chicken Skewers, Root Vegetable Slaw, Thai Sunbutter Sauce

Chicken Skewers, Root Vegetable Slaw, Thai Sunbutter Sauce Chicken Skewers, Root Vegetable Slaw, Thai Sunbutter Sauce Saturday, March 12, 2016 Yields 10 skewers Prep Time: 2 hours Cook Time: 10 Minutes Oven Temperature: 350F I experimented with cutting chicken

More information

Hard-Boiled Eggs With Avocado Ingredients. 2 hard-boiled eggs 1/2 avocado, diced 1 teaspoon fresh herbs, optional Dash of hot sauce, optional

Hard-Boiled Eggs With Avocado Ingredients. 2 hard-boiled eggs 1/2 avocado, diced 1 teaspoon fresh herbs, optional Dash of hot sauce, optional Avocado and Egg Breakfast Hard-Boiled Eggs With Avocado 2 hard-boiled eggs 1/2 avocado, diced 1 teaspoon fresh herbs, optional Dash of hot sauce, optional Peel your hard-boiled eggs and run under cold

More information

Bin and Sit Down Breakfast Menu example 1

Bin and Sit Down Breakfast Menu example 1 Bin and Sit Down Breakfast Menu example 1 Fruit/Veg GRAIN Dairy Alternatives Monday Tomato & cucumber slices 1/2 whole wheat (ww) bagel 1 cup of milk Cream Spread cream on bagel. Add cucumber and tomato

More information

Session 1 Bring on Breakfast!

Session 1 Bring on Breakfast! Session 1 Bring on Breakfast! 29 Session 1: Bring on Breakfast! shake for a quick meal on the go. Ready in: 10 minutes 1 banana 1 1 cup fresh or frozen berries 250 ml 1 cup milk or soy beverage 250 ml

More information

Tuna Quesadillas. Preparation: 1. Mix tuna with mayonnaise.

Tuna Quesadillas. Preparation: 1. Mix tuna with mayonnaise. Tuna Quesadillas 1 can drained tuna fish, packed in water 1 tablespoon mayonnaise, light 4 flour tortillas ½ cup grated low-fat cheddar cheese 1. Mix tuna with mayonnaise. Microwave: Spoon filing onto

More information

2018 Cityline Weight Loss Challenge 7-Day Vegetarian Meal Plan

2018 Cityline Weight Loss Challenge 7-Day Vegetarian Meal Plan 2018 Cityline Weight Loss Challenge 7-Day Vegetarian Meal Plan MONDAY DAY 1 Muffin in a mug 2 tbsp ground flax meal 1 teaspoon baking powder 2 teaspoons cinnamon 1 tsp coconut oil 1 egg OR 2 tbsp ground

More information

Eat WELL. Live WELL. Be WELL!

Eat WELL. Live WELL. Be WELL! Meals in Minutes 20 30 Dietitian approved meals in under NUTRITION EDUCATION with Supermarket.Dietitians@Cobornsinc.com minutes for you and your family. Our Supermarket Registered Dietitians AMY, RD, LD

More information

Flourless Pumpkin Muffins

Flourless Pumpkin Muffins Flourless Pumpkin Muffins 12 350 F 27 min. 1 cup pumpkin puree 1/2 cup pure maple syrup 2 eggs 1 tbsp. vanilla extract 1/4 cup melted coconut oil 1/4 cup unsweetened vanilla almond milk 2 1/4 cups rolled

More information

Coconut Flour Recipes

Coconut Flour Recipes Coconut Flour Recipes The Coconut Mama No part of this publication shall be reproduced, transmitted, or sold in whole or in part in any form, without the prior written consent from me, the author. Copyright

More information

Holiday Dishes. Made by Sunfoodies Like You! 2018 Sunfood Superfoods

Holiday Dishes. Made by Sunfoodies Like You! 2018 Sunfood Superfoods 12 Unique & Plant-Based Holiday Dishes Made by Sunfoodies Like You! 2018 Sunfood Superfoods Superfood Pear Breakfast Bowl Servings: 2 Bowls 2 large frozen bananas 2 Tbsp gluten-free oats 1/2 cup coconut

More information

Easy Banana Puddin Parfait

Easy Banana Puddin Parfait Recipes Easy Banana Puddin Parfait Prep Time: 15 min, Total: 30 min; makes 4 servings 1-1/2 Cold fat-free milk Cup 1 pkg. JELL-O Vanilla Flavor Fat Free Sugar Free Instant Pudding (makes 4 servings) 1

More information

RECETTES DE PETIT-DÉJEUNER FACILES (EASY BREAKFAST RECIPES)

RECETTES DE PETIT-DÉJEUNER FACILES (EASY BREAKFAST RECIPES) RECETTES DE PETIT-DÉJEUNER FACILES (EASY BREAKFAST RECIPES) Muffins 1 ¾ cups all-purpose flour ⅓ cup sugar 2 teaspoons baking powder ¼ teaspoon salt 1egg, beaten ¾ cup milk ¼ cup cooking oil 1. Preheat

More information

Krazy Kitchen: Fall Foods

Krazy Kitchen: Fall Foods Krazy Kitchen: Fall Foods Cheddar Jalapeno Biscuits 1 + 1/2 cups all-purpose flour 2 teaspoons double-acting baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 4 tablespoons cold unsalted butter,

More information

Apple Cinnamon Pancakes

Apple Cinnamon Pancakes Pumpkin Oatmeal Breakfast Smoothie 1/4 cup dry rolled oats 3/4 cup almond milk 1/2 cup pumpkin puree 1 frozen banana 1/2 teaspoon ground cinnamon 1/4 teaspoon ground ginger 1/4 teaspoon vanilla extract

More information

MEALS & INGREDIENTS STEPS CALORIES PER SERVING EGG PRAWN FRIED RICE. heat.

MEALS & INGREDIENTS STEPS CALORIES PER SERVING EGG PRAWN FRIED RICE. heat. 28- DAY HEALTHY RAMADAN MEAL PLAN **Start Iftar by drinking at least 2 glasses of water and eating 2-3 dates. **Medjool Dates recipe here: https://youtu.be/xnm1dt1xbnq MONDAY Iftar (Watch Healthy Asian

More information

directions ingredients Sorbet

directions ingredients Sorbet Sorbet No ice cream maker is required to make this simple, bright Paleo sorbet. Frozen fruit acts as the base, and then top with coconut flakes, additional fruit, or any topping of your choosing. Frozen

More information

Recipes. Stokes Purple Sweet Potato Salad with Chipotle Vinaigrette

Recipes. Stokes Purple Sweet Potato Salad with Chipotle Vinaigrette Recipes Stokes Purple Sweet Potato Salad with Chipotle Vinaigrette 5 Stokes Purple Sweet Potatoes, washed Chipotle Vinaigrette (recipe below) 1 bunch fresh chives, finely chopped Wrap each potato in plastic

More information

Fall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching

Fall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching Fall 2018 Detox - Supplemental Recipes Created by Health Coaching Fall 2018 Detox - Supplemental Recipes Health Coaching These are supplemental recipes for the 5-Day Detox. Many of them can be made ahead

More information

Endlessly Organic Veggie Boot Camp: Holiday Edition

Endlessly Organic Veggie Boot Camp: Holiday Edition Endlessly Organic Veggie Boot Camp: Holiday Edition Hanukah Menu Latkes with applesauce Mock Chopped Liver Tzimmes Lentil Loaf Rugelach Christmas Menu Egg nog Swedish Meatballs Mac and Cheese 2 versions

More information

PEANUT BUTTER SMOOTHIE

PEANUT BUTTER SMOOTHIE OATMEAL ROCKET FUEL Mix frozen blueberries and oatmeal, and your morning porridge turns into rocket fuel. 1/3 c. rolled oats 2/3 c. water 1/2 c. fresh or frozen berries Combine oats and water in a microwaveable

More information

Healthy Thanksgiving Feast

Healthy Thanksgiving Feast Healthy Thanksgiving Feast An entire - healthy - Thanksgiving feast! Artichoke dip, turkey breast with cornbread stuffing, twice baked sweet potatoes and mashed potatoes with rosemary and leeks, cranberry

More information

Ginger Peach Salmon. Dinner Twirly Taco Pasta Skillet

Ginger Peach Salmon. Dinner Twirly Taco Pasta Skillet Dinner Twirly Taco Pasta Skillet 25 minutes 1 lb(s) ground beef 1 Tbsp minced onion garlic powder 15 oz. can(s) black beans 15 oz. can(s) crushed tomatoes 2 Tbsp taco seasoning 12 oz. rotini pasta 2 chicken

More information

Avocado Toast with Garbanzo Beans

Avocado Toast with Garbanzo Beans Avocado Toast with Garbanzo Beans Makes 1 serving Prep time 10 min 1 large avocados 1/2 cup cherry tomatoes 1/4 cup garbanzo beans 1/2 lemon 1 Tbsp. olive oil 1 Tbsp. parsley 1 tsp. red pepper flakes Salt

More information

10 Recipes Picky Eaters Love

10 Recipes Picky Eaters Love 10 Recipes Picky Eaters Love Breakfast Banana Split Oatmeal Bar High Fiber Chocolate Smoothie Bowl Lunch Green Eggs & Ham Bites Pizza Bites Bell Pepper Pizzas Snack Healthy Coconut Fruit Dip Magic Cookies

More information

Breakfast. Snack 1. Lunch. Snack 2. Dinner. & Pecan Breakfast. Mango Oat Smoothie. Mango Oat Smoothie. Grilled Shrimp. One Pan Paleo.

Breakfast. Snack 1. Lunch. Snack 2. Dinner. & Pecan Breakfast. Mango Oat Smoothie. Mango Oat Smoothie. Grilled Shrimp. One Pan Paleo. Mon Tue Wed Thu Fri Sat Sun Pear & Pecan Breakfast Pear Quinoa & Pecan Breakfast Strawberry Quinoa Coconut Overnight Strawberry OatsCoconut Overnight Triple Berry Oats Protein Bowl Spinach Quiche with

More information

Pumpkin Crumb Cake Muffins

Pumpkin Crumb Cake Muffins Pumpkin Crumb Cake Muffins 1 and 3/4 cups (220g) all-purpose flour (spoon & leveled) 1 teaspoon baking soda 2 teaspoons ground cinnamon 1 teaspoon pumpkin pie spice 1 1/2 teaspoon salt 1/2 cup (120ml)

More information

Marvels of. MMMMMMMustard RECIPES

Marvels of. MMMMMMMustard RECIPES Marvels of MMMMMMMustard RECIPES Mustard Chicken tbsp (5 ml) brown mustard seeds, ground to a powder with 2 tbsp (25 ml) water 2 tsp (2 ml) turmeric 8 tsp (.5 ml) black pepper 2 2 lbs (. kg) chicken pieces,

More information

Mighty Matcha Recipe Book

Mighty Matcha Recipe Book Mighty Matcha Recipe Book Matcha Chocolate Shake Serves 2 Vegan 1 cup spinach 1 cup almond milk 2 large frozen bananas 2 tsp. Mighty Matcha Green Tea Powder 2 medjool dates, pitted ½ tsp. vanilla paste

More information

Back on Track Program. Created by Karen Martel

Back on Track Program. Created by Karen Martel Back on Track Program Created by Back on Track Program Basic Clean Eating sample meal plan from the On Track meal planning and group coaching membership. Back on Track Program 6 days Mon Tue Wed Thu Fri

More information

Coconut Flour Recipes by The Coconut Mama

Coconut Flour Recipes by The Coconut Mama 1 How To Use Coconut Flour Coconut flour is a wonderful flour that can be used to recreate grain free versions of your favorite breads and desserts. Coconut flour is a high fiber flour often used by those

More information

Sample Meal Plan & Recipes

Sample Meal Plan & Recipes Sample Meal Plan & Recipes September 2015 Try our sample meal plan to get you started with new healthy choices. Choose the recipes you like or try them all. These resources can help you get moving! Meal

More information

Whole Food Plant Based Diet for Cancer Prevention

Whole Food Plant Based Diet for Cancer Prevention Bareroots Natural Health and Yoga Centre Whole Food Plant Based Diet for Cancer Prevention Plant Based Diet for Cancer Prevention Feel free to substitute grass fed, free range, organic meat and eggs if

More information

Breakfast. Snack 1. Lunch. Snack 2. Dinner. Pumpkin Pie Overnight. Pumpkin Pie Baked. Monster Breakfast. Pumpkin Spice.

Breakfast. Snack 1. Lunch. Snack 2. Dinner. Pumpkin Pie Overnight. Pumpkin Pie Baked. Monster Breakfast. Pumpkin Spice. Mon Tue Wed Thu Pumpkin Pie Baked Oatmeal Pumpkin Pie Overnight Pumpkin Oats Pie Protein Smoothie Monster Breakfast Cookies Breakfast Pumpkin Pie Tarts with Coconut PumpkinWhipped Spice Granola Cream Pumpkin

More information

Drew Baird`s HEALTHY SNACKS and Desserts

Drew Baird`s HEALTHY SNACKS and Desserts Drew Baird`s HEALTHY SNACKS and Desserts We ve put together a collection of nutritious snacks and healthy versions of your favourite treats! Including snacks throughout the day is a great way to keep you

More information

TRIED AND TESTED RECIPES THE WHOLE FAMILY WILL ENJOY

TRIED AND TESTED RECIPES THE WHOLE FAMILY WILL ENJOY TRIED AND TESTED RECIPES THE WHOLE FAMILY WILL ENJOY So often during nutritional consultations I am asked But what can I eat then? so I decided to put together a little booklet of recipes that I have tried

More information

SMALLER FAMILY DAY 2 DAY 6. Smaller Family- Macadamia Nut. Mediterranean Chicken Pancakes

SMALLER FAMILY DAY 2 DAY 6. Smaller Family- Macadamia Nut. Mediterranean Chicken Pancakes SMALLER FAMILY- 08-17-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family- Avocado BLT s Smaller Family- Baked Parmesan Tomatoes Smaller Family- Easy Slow Cooker Pork Chops Smaller Family- Pineapple

More information

Recipes for the Bariatric Patient

Recipes for the Bariatric Patient Recipes for the Bariatric Patient Presented by the Culinary Nutrition Students of Johnson & Wales RECIPE BOOK TABLE OF CONTENTS Introduction 3 Almond Protein Pancakes with Banana Cream Sauce Apple and

More information

A healthy outside starts on the inside. ~ Robert Ulrich

A healthy outside starts on the inside. ~ Robert Ulrich 60 Quick & Easy Whole Food Recipes 1 A healthy outside starts on the inside. ~ Robert Ulrich Busy days and hectic nights can make it challenging to stick to your goals, but with these quick and easy whole

More information

WORK WEEK MEAL PLAN. Tuesday

WORK WEEK MEAL PLAN. Tuesday WORK WEEK MEAL PLAN Tip #1 Don t fear fat! Healthy fat is essential for keeping you full and providing your body with energy so that you can stick with your healthy choices. Embrace healthy fats like avocados,

More information

Vegetable soup. Recipe: 1 potato 1 carrot 1 onion 1 stick of celery 1 vegetable or chicken stock cube

Vegetable soup. Recipe: 1 potato 1 carrot 1 onion 1 stick of celery 1 vegetable or chicken stock cube Vegetable soup 1 potato 1 carrot 1 onion 1 stick of celery 1 vegetable or chicken stock cube Prepare the vegetables using the claw and bridge action. Chop the carrots into a small dice (Brunoise) Chop

More information

Expedition Recipes. 7 breakfasts 14 meals 8 snacks

Expedition Recipes. 7 breakfasts 14 meals 8 snacks Expedition Recipes 7 breakfasts 14 meals 8 snacks Expedition Recipes - breakfasts breakfast 01 Deluxe Grilled Cheese or Breakfast Sandwich breakfast 02 Cream Choco/Banana of Wheat 5 minutes 10 minutes

More information

Shopping List WEEK 09

Shopping List WEEK 09 Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Prep List WEEK 09 Here is a prep list

More information

THE VE AHAVTA COOKBOOK PROGRAM

THE VE AHAVTA COOKBOOK PROGRAM THE VE AHAVTA COOKBOOK PROGRAM The Cookbook Program is a do-it-yourself approach to creating healthy, high-quality food for the Ve ahavta Mobile Jewish Response to Homelessness (MJRH) outreach van. As

More information

60 Quick & Easy Whole Food Recipes

60 Quick & Easy Whole Food Recipes 60 Quick & Easy Whole Food Recipes A healthy outside starts on the inside. ~ Robert Ulrich Busy days and hectic nights can make it challenging to stick to your goals, but with these quick and easy whole

More information

Fruit Fusion. Dippy Dippers. Method

Fruit Fusion. Dippy Dippers. Method Dippy Dippers ½ carrot ¼ red or yellow pepper ¼ cucumber 1 x 15ml tablespoon hummus 1 x 15ml tablespoon plain yogurt 3 fresh chives Chopping board, vegetable peeler, teaspoon, plastic plate School will

More information

1 8 BREAKFAST RECIPES

1 8 BREAKFAST RECIPES 18 BREAKFAST RECIPES DEAR LIVESTRONG.COM MEMBER, We re excited to share our collection of high-protein breakfast recipes with you. Breaking your fast with a meal packed with protein not only gives you

More information

Inside Out Roller. Ingredients 1 slice of ham for each person 1 slice of American cheese for each person 1 breadstick for each person

Inside Out Roller. Ingredients 1 slice of ham for each person 1 slice of American cheese for each person 1 breadstick for each person Inside Out Roller 1 slice of ham for each person 1 slice of American cheese for each person 1 breadstick for each person 1. Everyone wash their hands in warm water for at least 20 seconds. 2. Wrap your

More information

1 2 W E L L E S L E Y S T W E S T. T O R O N T O O N F I L L I N G, E N E R G I Z I N G & H E A L T H Y BREAKFAST IDEAS

1 2 W E L L E S L E Y S T W E S T. T O R O N T O O N F I L L I N G, E N E R G I Z I N G & H E A L T H Y BREAKFAST IDEAS 1 2 W E L L E S L E Y S T W E S T. T O R O N T O O N 4 1 6-9 2 0-2 7 2 2 F I L L I N G, E N E R G I Z I N G & H E A L T H Y BREAKFAST IDEAS R E C O M M E N D E D B Y D R. K A T E M C L A I R D N D banana

More information

You re the Chef Recipe Collection Adapted with the permission of York Region Community and Health Services. January 2018 You re The Chef Recipes

You re the Chef Recipe Collection Adapted with the permission of York Region Community and Health Services. January 2018 You re The Chef Recipes You re the Chef Recipe Collection Adapted with the permission of York Region Community and Health Services. January 2018 You re The Chef Recipes Nutrition Services, York Region Community and Health Services,

More information

Paramus Community Cookbook

Paramus Community Cookbook Paramus Community Cookbook Valley Health System The Valley Hospital, in collaboration with the Mayors Wellness Campaign and the Paramus Board of Health, are committed to guiding and inspiring members of

More information

Low Glycemic Desserts. Created by St. Jude Wellness Center

Low Glycemic Desserts. Created by St. Jude Wellness Center Low Glycemic Desserts Created by St. Jude Wellness Center Low Glycemic Desserts St. Jude Wellness Center Hey there! As promised, here are 10 low glycemic dessert recipes to try this holiday season! These

More information

Mediterranean. Recipe Collection

Mediterranean. Recipe Collection Mediterranean Recipe Collection Greek Salad This healthy salad comes straight from the islands of Greece. This tasty Greek salad is a classic Mediterranean diet recipe that s easy and delicious. 3 Tbsp

More information

CRUST: 1 cup flour, 1/3 tsp salt, 1/4 cup margarine, 1/2 cup brown sugar 1/2 cup chopped nuts (walnuts, or pecans) optional, 1 tsp Vanilla

CRUST: 1 cup flour, 1/3 tsp salt, 1/4 cup margarine, 1/2 cup brown sugar 1/2 cup chopped nuts (walnuts, or pecans) optional, 1 tsp Vanilla June 2011 Recipes Guest Chef Lori Robb has provided us with a dessert recipe to use all the rhubarb that is coming from the garden and a salad that can be enjoyed by all including glutenintolerant diets.

More information

Brussels Sprouts with Umami Sauce

Brussels Sprouts with Umami Sauce Brussels Sprouts with Umami Sauce Brussels Sprouts: 1 ½ teaspoons expeller-pressed canola oil 1 ½ pounds Brussels sprouts, halved 2 garlic cloves, thinly sliced 1/3 cup Umami Sauce (see below) 2 teaspoons

More information

Pumpkin Quinoa Parfait

Pumpkin Quinoa Parfait Quinoa Pizza Bites 1 cup uncooked quinoa 2 large eggs 1 cup chopped onion 1 cup shredded mozzarella cheese 2 teaspoons minced garlic 1/2 cup fresh basil, chopped (or 2 tablespoons dried) 1/2 cup cherry

More information

30-Day. Challenge Meal Plan WEEK 2

30-Day. Challenge Meal Plan WEEK 2 30-Day Challenge Meal Plan WEEK 2 Table of Contents Week 2 Grocery List 3 Week 2 Recommended Kitchen Tools 5 Week 2 Food Prep Options 6 Week 2 Recipes 9 Week 2 Daily Menus 21 Week 2 Grocery List FRUITS

More information

Table of Contents Breakfast... 3 Sweet Potato Muffins... 4 Sweet Potato Pancakes... 6 Sweet Potato Pie Smoothie... 8 Sweet Potato Waffles...

Table of Contents Breakfast... 3 Sweet Potato Muffins... 4 Sweet Potato Pancakes... 6 Sweet Potato Pie Smoothie... 8 Sweet Potato Waffles... Table of Contents Breakfast... 3 Sweet Potato Muffins... 4 Sweet Potato Pancakes... 6 Sweet Potato Pie Smoothie... 8 Sweet Potato Waffles... 10 Lunch... 12 Roasted Sweet Potato Salad with Mixed Greens...

More information

Baked Chicken with Vegetables

Baked Chicken with Vegetables Baked Chicken with Vegetables 4 potatoes, sliced 6 carrots, sliced 1 large onion, quartered 1 raw chicken, cleaned, skin removed, and cut into pieces ½ cup water 1 teaspoon thyme ¼ teaspoon pepper 1. Preheat

More information

Pasta Recipes Created by Nicole Porter Wellness

Pasta Recipes Created by Nicole Porter Wellness Pasta Recipes 5.24.18 Created by Meal Prep Spaghetti with Chicken, Spinach & Tomatoes 8 ingredients 30 minutes 4 servings 1. Preheat oven to 450 degrees F and line baking sheets with foil. 2. In a bowl,

More information

Follow the 3 guidelines listed below in order to see the most success with this plan.

Follow the 3 guidelines listed below in order to see the most success with this plan. If you re uber busy and trying your best to maximize life to the fullest, yet you want to eat healthy and don t have the time to even figure out where to begin I m going to show you with this 30-Minute

More information

Aimee Mars WINTER MEAL PLAN

Aimee Mars WINTER MEAL PLAN Aimee Mars L I V I N G WINTER MEAL PLAN M D A I L Y M E A L G U I D E G R O C E R Y L I S T C O O K B O O K Hey Friend, If you re uber busy and trying your best to maximize life to the fullest, yet you

More information

Baking Mix. This mix is like store bought biscuit mix at a much lower cost.

Baking Mix. This mix is like store bought biscuit mix at a much lower cost. 158 Baked Goods & Desserts 159 Baking Mix This mix is like store bought biscuit mix at a much lower cost. 9 cups flour 2 L + 250 ml 5 Tbsp baking powder 75 ml 1 Tbsp salt 15 ml 1 lb vegetable shortening,

More information

Lemon Ricotta Pancakes & Strawberries

Lemon Ricotta Pancakes & Strawberries Lemon Ricotta Pancakes & Strawberries 2 cups pancake mix ¾ cup Braum s homogenized milk 1 cup ricotta cheese 3 large Braum s eggs ½ teaspoon vanilla extract 1 tablespoon lemon zest 2 tablespoons fresh

More information

MEAL PLAN AND RECIPES WELLNESS 90 PROGRAM CONTENTS. Overview...2. Breakfast...3. Shakes...7. Lunch Recipes Dinner Recipes Snacks...

MEAL PLAN AND RECIPES WELLNESS 90 PROGRAM CONTENTS. Overview...2. Breakfast...3. Shakes...7. Lunch Recipes Dinner Recipes Snacks... WELLNESS 90 PROGRAM MEAL PLAN AND RECIPES CONTENTS Overview...2 Breakfast...3 Shakes...7 Lunch Recipes... 8 Dinner Recipes...11 Snacks...14 1 OVERVIEW WELLNESS 90 PROGRAM OVERVIEW BREAKFAST LUNCH DINNER

More information

Dog Treats Homemade Dog Biscuits- Makes about 3 dozen Copyright 2010 Martha Stewart Living Omnimedia, Inc. All rights reserved

Dog Treats Homemade Dog Biscuits- Makes about 3 dozen Copyright 2010 Martha Stewart Living Omnimedia, Inc. All rights reserved Homemade Dog Biscuits- Makes about 3 dozen Copyright 2010 Martha Stewart Living Omnimedia, Inc. All rights reserved 1 cup all-purpose flour 1/4 cup wheat germ 1/4 cup brewer's yeast 1 teaspoon salt 1 1/2

More information

Meal Box Program. We serve people a night, and a hot meal or sweet treat is always appreciated.

Meal Box Program. We serve people a night, and a hot meal or sweet treat is always appreciated. Meal Box Program The Meal Box Program is a do-it-yourself approach to creating healthy, high-quality food for the Ve ahavta Mobile Jewish Response to Homelessness (MJRH) outreach van. As a volunteer team,

More information

7 Ingredient Skinny Egg Roll Bowl

7 Ingredient Skinny Egg Roll Bowl Recipes for 5 Day SUGAR Free Whole Food Challenge MONDAY Egg Muffins These little treats are great to have in the fridge to grab and eat when you have a busy morning. You can also wrap in wax paper individually

More information

Table of Contents. Avocado and Garlic Soup Baked Eggs with Tomatoes and Spinach Carrot and Garlic Soup Chili Garlic Noodles...

Table of Contents. Avocado and Garlic Soup Baked Eggs with Tomatoes and Spinach Carrot and Garlic Soup Chili Garlic Noodles... Table of Contents Avocado and Garlic Soup... 3 Baked Eggs with Tomatoes and Spinach... 5 Carrot and Garlic Soup... 7 Chili Garlic Noodles... 9 Creamy Garlic Penne with Spinach... 11 Garlic Bread... 13

More information

Thanksgiving Recipes

Thanksgiving Recipes Thanksgiving Recipes Traditional Thanksgiving Meal Turkey with stuffing Green Bean Casserole Sweet Potato Casserole Seven Layer Salad Cranberry Salad Pumpkin Pie Total calories for meal (one serving of

More information

February Recipes Continuing With Wholesome Comfort Foods And A Touch O' Irish... by Nancy Bremner And Linda Huisman Volunteers And Residents Of Pinawa

February Recipes Continuing With Wholesome Comfort Foods And A Touch O' Irish... by Nancy Bremner And Linda Huisman Volunteers And Residents Of Pinawa February Recipes Continuing With Wholesome Comfort Foods And A Touch O' Irish... by Nancy Bremner And Linda Huisman Volunteers And Residents Of Pinawa Colcannon 4 lbs (7-8) potatoes "old" ones or russets,

More information

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Mega Menu WEEK 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Breakfast Lunch Supper Snacks for the Day Muesli with rolled oats, nuts, dried fruit Glass of orange or grapefruit juice Toasted back bacon and

More information

Cityline 2017 Weight Loss Challenge: 7-day meal plan #3

Cityline 2017 Weight Loss Challenge: 7-day meal plan #3 Cityline 2017 Weight Loss Challenge: 7-day meal plan #3 Day 1 Monday Blueberry porridge ½ cup steel cut oats, cooked ½ cup blueberries 1 tablespoon ground flax seeds 1 tablespoon hemp hearts Method: Cook

More information